Nutrition Plan
Name: Sidney McGill
Date: April 28, 2026
All foods gluten-free and dairy-free.
Daily energy target
Energy availability screen: >=45 kcal/kg FFM (~51 kg estimated FFM) plus estimated exercise expenditure = ~3,645 kcal. Because both FFM and session expenditure are estimated, use this as a risk screen rather than an automatic prescription. Anything under ~3,100-3,200 kcal would be a red flag today.
Context buffer is modest, not aggressive: recent moderate-low energy intake, low-fat pattern, and today's primary quality session justify aiming near the higher normal estimate. If appetite is limited, keep pre-ride, during-ride, and immediate recovery intact, then trim dinner fat and the evening snack first.
Full-day macro targets
Carbohydrate is set for a threshold quality day and bridge-block glycogen support without pushing into unnecessary loading. Protein is high enough to correct yesterday's marginal shortfall. Fat is deliberately restored above yesterday's ~39 g, but the target is reduced from the original overcorrection.
Timing breakdown
This is a corrected working target, not an aggressive overshoot. If appetite is limited, trim dinner oil/avocado/nut butter first and reduce the evening snack. Keep pre-ride, during-ride, and immediate recovery intact.
Pre-ride meal (completed morning window)
~856 kcal | 116 g carbs | 35 g protein | 28 g fat
Today's logged breakfast and follow-up rice/eggs window already satisfied the pre-threshold target: bagel with peanut butter and honey, then rice with two eggs and red bell pepper.
Completed bagel plus rice and eggs
~856 kcal | 116 g carbs | 35 g protein | 28 g fat
Ingredients
- GF bagel: 105 g
- Peanut butter: 30 g
- Honey: 15 g
- Cooked white rice: 140 g
- Eggs: 2 large, about 100 g
- Red bell pepper: 55 g
- Water: 500-750 mL
Bagel must be certified GF and dairy-free. Peanut butter label should confirm no dairy-containing add-ins.
Instructions
- Toast the GF bagel and add peanut butter and honey.
- Warm the cooked rice.
- Cook eggs plainly and add sliced bell pepper.
- Finish with water before rolling.
Description
This is the right shape for the threshold session: a large carbohydrate base, enough protein to stabilize the morning, and moderate fat with enough lead time before riding. Because this is already logged today, do not add another full pre-ride meal unless the ride starts more than three hours after the second feeding.
Threshold oat smoothie bowl
~780 kcal | 120 g carbs | 32 g protein | 18 g fat
Ingredients
- Certified GF rolled oats: 80 g
- Banana: 120 g
- Deglet Noor dates: 40 g
- Pea/rice protein blend: 35 g
- Almond milk: 350 mL
- Maple syrup: 20 g
- Peanut butter: 15 g
- Salt: 1 g
Oats and protein powder must be certified GF and dairy-free.
Instructions
- Blend almond milk, banana, dates, protein powder, maple syrup, peanut butter, and salt.
- Stir through oats or blend fully if a smoother texture is preferred.
- Eat 90-120 minutes before riding.
Description
Use this as the default future quick threshold breakfast when there is enough digestion time. It gives a large carbohydrate dose without relying on gluten-free bread availability, while the protein blend keeps the meal dairy-free.
During ride - 75-90 g CHO per hour
2:00-2:20 total target: ~150-180 g CHO, ~600-720 kcal
Fluids: 500-750 mL/hr, 500-800 mg sodium/hr.
Verified GF + DF options: Maurten gels/drink mix, SiS Beta Fuel, Skratch Sport Hydration, Precision Fuel, dates, maple syrup flasks, and homemade salted rice cakes with verified GF/DF ingredients. Verify flavor-specific labels for Spring Energy, GU, Clif Bloks, Tailwind, and Honey Stinger before use. Avoid dairy-containing recovery mixes and wafer-style products unless certified GF/DF.
Coaching flag: This is the primary quality session of the bridge block. Do not reduce during-ride carbohydrate to compensate for a large breakfast; the threshold intervals still need carbohydrate availability during the work.
Post-ride recovery (0-2h)
Immediate shake (within 20 min): ~405 kcal | 60 g carbs | 30 g protein
- Pea/rice protein blend: 40 g, providing about 30 g protein
- Banana: 120 g
- Deglet Noor dates: 25 g
- Certified GF rolled oats: 25 g
- Almond milk: 250 mL
- Water: 250 mL
- Cocoa powder: 10 g
- Salt: 1 g
Protein powder and oats must be certified GF and dairy-free.
Real meal (60-90 min after): ~605 kcal | 65 g carbs | 30 g protein
Chicken rice avocado bowl
~610 kcal | 65 g carbs | 32 g protein | 25 g fat
Ingredients
- Cooked white rice: 215 g
- Cooked chicken breast: 95 g
- Avocado: 60 g
- Olive oil: 8 g
- Red bell pepper: 80 g
- Zucchini: 120 g
- Lime juice: 15 mL
- Salt: 2 g
Instructions
- Reheat rice and chicken.
- Saute or warm vegetables with olive oil and salt.
- Add avocado and lime after heating.
- Eat within 60-90 minutes after the shake.
Description
This is the priority recovery meal today because it repeats the foods Sidney has already logged successfully and adds the missing piece from yesterday: a real fat source. Rice restores glycogen, chicken covers muscle repair, and avocado plus olive oil address the low-fat carry-forward without adding dairy.
GF rice noodle tofu bowl
~600 kcal | 66 g carbs | 30 g protein | 24 g fat
Ingredients
- Cooked rice noodles: 210 g
- Extra-firm tofu: 160 g
- Edamame: 70 g
- Sesame oil: 8 g
- GF tamari: 15 mL
- Maple syrup: 10 g
- Cucumber: 80 g
- Carrot: 80 g
- Sesame seeds: 8 g
Tamari must be certified GF. Tofu and edamame labels should confirm GF/DF handling.
Instructions
- Press tofu briefly, cube, and pan-sear with sesame oil.
- Cook rice noodles and rinse.
- Mix tamari and maple syrup as sauce.
- Combine noodles, tofu, edamame, vegetables, sauce, and sesame seeds.
Description
This gives a different protein source while keeping the meal fast and dairy-free. It is a strong option if chicken is not ready, and the rice noodles keep carbohydrate high enough for recovery from threshold work.
Fat-repair dinner
~580 kcal | 35 g carbs | 20 g protein | 40 g fat
Salmon potato plate
~590 kcal | 36 g carbs | 28 g protein | 36 g fat
Ingredients
- Salmon fillet: 115 g
- Potatoes: 180 g
- Olive oil: 12 g
- Spinach: 80 g
- Walnuts: 15 g
- Lemon juice: 15 mL
- Salt: 2 g
Instructions
- Roast potatoes with half the olive oil and salt.
- Bake or pan-sear salmon with the remaining olive oil.
- Wilt spinach briefly and finish with lemon.
- Add walnuts on the plate.
Description
This is the best dinner choice if appetite is good. Salmon and walnuts improve the fat quality of the day, potatoes add a clean carbohydrate base, and the meal directly repairs yesterday's low-fat pattern while supporting overnight recovery.
Turkey rice peanut bowl
~570 kcal | 38 g carbs | 25 g protein | 34 g fat
Ingredients
- Cooked white rice: 130 g
- Cooked turkey or chicken: 80 g
- Peanut butter: 24 g
- GF tamari: 12 mL
- Maple syrup: 8 g
- Broccoli: 120 g
- Carrot: 80 g
- Olive oil: 8 g
- Lime juice: 15 mL
Tamari must be certified GF. Peanut butter must be dairy-free.
Instructions
- Reheat rice and turkey.
- Steam broccoli and carrot.
- Mix peanut butter, tamari, maple syrup, lime, and a little hot water into sauce.
- Combine and drizzle with olive oil.
Description
Use this if salmon is not available. It keeps dinner practical with rice and poultry while using peanut sauce and olive oil to close the fat gap without relying on dairy.
Evening snack (90 min before bed)
~224 kcal | 20 g carbs | 9 g protein | 12 g fat
Chia almond date cup
~230 kcal | 22 g carbs | 9 g protein | 11 g fat
Ingredients
- Almond milk: 220 mL
- Chia seeds: 14 g
- Pea/rice protein blend: 12 g
- Deglet Noor dates: 18 g
- Maple syrup: 5 g
- Cinnamon: 1 g
Protein powder must be certified GF and dairy-free.
Instructions
- Stir almond milk, chia, protein powder, maple syrup, and cinnamon.
- Chop dates and mix through.
- Chill for 20 minutes or eat as a loose pudding.
Description
This is the steadier sleep-support option. It adds a final protein pulse and enough carbohydrate to protect overnight glycogen restoration without creating a heavy pre-bed meal.
Rice cakes with almond butter and jam
~220 kcal | 27 g carbs | 5 g protein | 11 g fat
Ingredients
- Certified GF rice cakes: 18 g
- Almond butter: 18 g
- Jam: 20 g
- Salt: 0.5 g
Rice cakes must be certified GF and dairy-free.
Instructions
- Spread almond butter and jam over rice cakes.
- Add a small pinch of salt.
- Eat 60-90 minutes before bed.
Description
Use this if appetite is lower after dinner. It is simple, portable, and closes the day with carbohydrate plus fat, which is the exact pattern that was missing yesterday.
Night snack is recommended, not a forced overshoot: yesterday finished low in fat and moderate-low in energy for a 2-hour training day, and today adds threshold work. Keep it if dinner is light or total intake is tracking low.
Supplement and hydration notes
- No current supplement protocol is documented in the athlete profile. Do not add iron, vitamin D, magnesium, omega-3, or other supplement doses unless already prescribed or confirmed by the athlete.
- Minimum daily hydration target: 2.5-3.0 L total fluid, plus the ride bottles. Add sodium during the ride because the session is over 90 minutes.
- Ride sodium target: 500-800 mg/hr. Use the higher end if riding overdressed in cold layers or indoors.
- Recovery drink rationale: use the immediate shake for carbohydrate plus protein speed. Tart cherry juice can be used later only if already tolerated; it is optional, not required today.
- Hydration environment: Edmonton Open-Meteo note from today's daily log: partly cloudy, high 8.8 C / low -3.8 C, no precipitation. Cold start reduces thirst cues, so bottle execution still needs to be deliberate.
Carry-forward
Tomorrow is an endurance ride with seated torque support, 1:45-2:00. Carry forward the same rule: start fed, take 60-75 g carbohydrate per hour, and keep a real fat source in the post-ride meal so today's correction does not become a one-day fix.